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Add a photoGreat food for you veggie-heads!
Ингредиенты
- 3 cups hydrated black beans (canned works best)
- ¼ cup extra virgin olive oil
- 1 tablespoon minced garlic
- ½ cup finely chopped sweet onion
- 1/3 cup each yellow, red, orange and green peppers, finely chopped
- ½ cup sweet corn
- 1 teaspoon cumin
- 1 teaspoon salt
- 2 tablespoons fresh cracked black pepper
- 1 beaten egg
- 1 cup bread crumbs
- 3 tablespoons chopped Italian flat leaf parsley
Инструкции
- Remove the beans for their cans, rinse thoroughly and let strain until dry.
- Place a sauté pan on the stove over medium-high heat. Add the extra virgin olive oil and sauté the garlic just until it begins to brown. Place the chopped sweet onions and peppers in the pan continuing to sauté for 2 minutes. Add the corn, cumin, salt and pepper to veggie mixture and continue to cook for 1 minute. Place the vegetable mixture on a sheet tray and let cool.
- Put the drained black beans in a large metal bowl. Add the beaten egg, breadcrumbs, chopped Italian parsley and cooled sautéed vegetable mixture. Carefully fold together the ingredients.
- Form the mixture into round balls and form patties. The patties may be sautéed in a small amount of olive oil, or baked on a greased cookie sheet.
- Serve on a warm whole-wheat bun with guacamole, salsa, tomatoes, onions,mozzarella or pepper jack and lettuce!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 62g | |
| Recipe makes 6 servings | |
| Calories 175 | |
| Calories from Fat 96 | 55% |
| Total Fat 10.85g | 14% |
| Saturated Fat 1.71g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 31mg | 10% |
| Sodium 534mg | 22% |
| Potassium 103mg | 3% |
| Total Carbs 15.94g | 4% |
| Dietary Fiber 1.2g | 4% |
| Sugars 2.25g | 2% |
| Protein 3.82g | 6% |
